"Well, what DO you eat?!" Part 2

A couple of months back, I posted a sample dinner menu in response to this question that I get very frequently when I tell people that we do not eat gluten.  Immediately, most people's faces start to contort in horror, imagining a life without bread, bagels, pasta, and cookies. 

The truth is that we eat very well and are not deprived in any way.  For every gluten food out there that we cannot eat, there is a fairly reasonable substitute.  However, for me personally, I have used the gluten-free diet as a stepping stone to my ultimate goal of eliminating grains altogether (or at least for the most part).  I feel that I function best with little to no grains in my diet.

If you read my post yesterday, you will recall that I am still recovering from an onslaught of bad holiday food slip-ups, so I have decided to clear all grains and sugars from my diet for at least a few weeks to allow my body to heal.

The following is the dinner menu that I prepared for my family tonight.  It is totally gluten and grain-free, as well as free of added sugar.  It was amazingly delicious and nourishing and a big hit with everyone (with the exception of the creamed spinach- my kids refused it- they had cucumber salad instead).  Most shocking to me was the awesomeness that was the mashed cauliflower.  I swear, I may never eat mashed potatoes again.  Even my son asked for a second helping!

If you try any of the items on the menu, be sure to shoot me an email and let me know what you think!

Enjoy,
GFJG

Marinated Flank Steak with Mashed Cauliflower and Gravy

-16 oz grass-fed flank steak
-1 cup extra virgin olive oil
-6 cloves garlic, minced
-1/2 cup thyme, minced
-1/2 cup rosemary, minced
-salt and pepper

Place steak in a dish.  Mix all other ingredients together and coat meat with mixture.  Allow steak to marinate for 1-2 hours.  For more tips or recipes for good meat marinades, visit Mark's Daily Apple.

When meat has been thoroughly marinated, slice steak and cook in a skillet to desired temperature.

Meat Gravy

- drippings in skillet from steak
-1 cup homemade chicken soup aka bone broth
-1-2 tbsp coconut flour
-salt and pepper to taste

Once steak has been cooked, remove it from skillet, keeping the remaining drippings.  Add in chicken broth, coconut flour, and salt and pepper.  Cook over medium-high heat, stirring constantly.  Once gravy starts to thicken, remove from heat and serve immediately.

Mashed Cauliflower

-one large head of cauliflower (organic, if possible)
-4 tbsp softened butter (pastured butter is best)
-8 oz goat cheese
-2 gloves garlic, crushed
-salt and pepper to taste
-1 or 2 tbsp chicken broth (optional)

Wash and cut your cauliflower into chunks.  Put cauliflower in a pot of boiling water and cook for 20  minutes or so until cauliflower is very tender. 

Once cauliflower is thoroughly cooked, drain the water, and add cauliflower to a bowl with the garlic, softened butter, goat cheese, and salt/pepper.  Mix with an electric mixer until mixture is completely mashed.*  Serve with gravy.

*If mashed cauliflower mixture is too thick, you can add a few tablespoons of chicken broth.  I like mine nice and creamy though, so I omit the broth
Click here for my super easy creamed spinach recipe.

grass-fed sirloin strips with creamed spinach and mashed cauliflower- DELICIOUS!

And because no dinner is complete without dessert, we finished it off with homemade hot chocolate and grain-free chocolate chip cookies.  Yum!

Grain-Free Chocolate Chip Cookies

-4 cage-free eggs
-3-4 very ripe bananas
-1/4 cup grass-fed butter or coconut oil
-1-2 tbsp honey
-3/4 cup coconut flour
1/2 tsp sea salt
-1/4 tsp GF baking soda
-1 tsp vanilla extract
-1/2 tsp cinnamon
-1 1/2 cups dark chocolate chips

Preheat the oven to 350.  Blend together eggs, bananas, honey, and coconut oil.  Mix together dry ingredients.  Then blend wet ingredients with dry.  Mix in chocolate chips.

Drop dough in balls on cookie sheet.  Bake for 10-12 minutes.

Better Than Swiss Miss Hot Chocolate

- 2 cups unsweetened coconut milk
-4 tbsp unsweetened cocoa powder
- honey or stevia (to desired sweetness)

In a saucepan over medium heat, mix coconut milk, cocoa powder, and honey or stevia.  Bring to a boil, stirring constantly to break up any clumps.  Remove from heat and allow to cool a little before serving.

simple, easy-to-make hot chocolate- no nasty preservatives or chemicals

homemade hot chocolate and grain-free chocolate chip cookies- the perfect winter dessert

taste-tester approved!

Tips For Recovering From The Holiday Slip-ups

Today I am just tired.  And cranky.  My stomach is in knots.  To make it worse, I feel like I'm in fog, and I can't snap out of it.  Most people would probably chalk this up to me just having a bad day.  Or suffering from some post-holiday blues/stress/let-down/sickness.  But I know the truth: it was the gluten.

Okay, so I'll admit it.  Even I slip up from time to time.  For obvious reasons, the holidays are typically the time for the bulk of my slip-ups.  Gluten is everywhere.  It is almost impossible to avoid.  The holiday breakfasts at work, the cocktail parties, the holiday dinners, and the trays of desserts.  Bagels, breads, cookies, cakes, pies, and brownies, oh my!  Even the most seasoned gluten-free girl can fall victim to the madness.

For me, the bad food choices started early this month.  First it was the birthday party for my best friend's daughter.  I had carefully planned and packed gluten-free pizza and cake for my kids, but, of course, had not thought to plan any food alternatives for myself.  At the end of the night, I was hungry, cranky, and my blood sugar was wonky.  I caved and decided I would have one slice of regular pizza.  I mean, how much could one little slice of pizza adversely affect me?

Then there was the delicious tray of lasagna that a student and his mother baked for our team of teachers.  I mean, it would have been rude for me to refuse a helping, right?

Oh, and then there were the awesome little pigs in a blanket and brie puffs on Christmas Eve.  Oh my gosh, these are my favorite!  How could I possibly pass those up?!

Are you seeing the trend here?  For me, one little slip-up and indiscretion opens the door to another and another and another.  The result is a gluten-induced coma of lethargy, grumpiness, acne, and brain fog.  Seriously, my body is hating me right now.  It is practically screaming in protest by sending me very obvious clues as to its displeasure.  Will I EVER learn?

For Christmas, I got some new gluten-free cookbooks that I perused today.   I chuckled when I read the introduction to Paleo Comfort Foods by Julie and Charles Mayfield:

"No one makes you eat a Twinkie.  No one.  No one made us eat cheesesteaks in Philadelphia- we chose to eat those.  We know how our bodies feel after eating gluten, and it is not pretty."

Ain't that the truth? 

Strangely, as terrible as I feel after slipping up with my gluten-free diet, I always manage to see it as a blessing in disguise.  Because I have cleared the gluten from my body, I know what it feels like to feel good.  Now when I ingest even the smallest amount of gluten, my body sends me very clear messages about how detrimental this protein is to my system.  To this day, it still amazes me that for almost six years when I was a vegetarian, I ate a diet almost entirely of gluten.  I felt like garbage all the time, and I didn't even realize it.  When you feel lousy all the time, it becomes your normal.

Lucky for me, this is not my normal today.  When I eat well, stay clear of the gluten, and make conscious, healthful food choices, I feel great and strong and happy and focused almost all the time.  I rarely, if ever, get sick.  Until I realized I was gluten-sensitive and began the gluten-free diet, I never knew what it felt like to feel good. 

If you still don't know about the health benefits of the gluten-free diet, please read my article, Top Ten Reasons To Go Gluten-Free.

So, what do you do when you slip-up?  The following are some helpful tips to get you back on track with your gluten-free diet:

Couldn't resist those off-limits holiday cookies?  Here are some tips for getting back on track.

1) You don't do it again!  Pretty obvious, right?  Put the brakes on and make a U-turn to get back on track.  Do not do what I did this month and allow yourself to slip up time and again.  It will only wreak more havoc on your body and make it that much harder to clear the gluten from your system and start fresh.  Remember: because many individuals lack the ability to properly digest gluten, it can take months to clear it from your system!  Dr. Peter Osborne of the Gluten Free Society states, "The half life for gluten antibodies is typically 3-4 months. Thus is would take at least that long for gluten to be purged from the system."  Ugh, so not worth it!

2) Keep activated charcoal handy- In cases of a major slip-up, when you know your body is really going to suffer because of it, you can take a dose or two of activated charcoal to soak up the gluten and quickly eliminate it from your system.  You can purchase this supplement at any health food store, and it is amazing to have in a pinch.  The reason activated charcoal works so well in removing the gluten from your system is because it has incredible adsorbent properties which allow it to bind with unwanted material or poisons and quickly flush them from the system.  For more on the health benefits of activated charcoal, click here.  NOTE: Activated charcoal is NOT for long-term or continuous use, but is helpful for preventing symptoms due to an occasional gluten slip-up.   You should talk to your doctor or health care practioner before taking this supplement.

activated charcoal has amazing adsorptive properties to help minimize the effects of gluten ingestion

3) Keep a food journal- I find this to be very helpful for documenting the ill effects of the gluten slip-ups.  Afterall, it is so tempting to have just one cookie or just one bagel, especially during the holidays when there is just one celebration after another (and almost all are centered around prohibited, gluten-containing foods).  If I document my symptoms in a journal, I can clearly see what my poor food choices do to my body and my overall health.  It is easier to adhere to the gluten-free diet when you know what the slip-ups will do to you.

4) Load up on digestive enzymes and probiotics- So, the damage is done.  You binged on some gluten foods at last night's party.  You know your body is in turmoil, so you need to do something to help it deal with the food offender.  For at least a week after your slip-up, you should be consuming some good digestive enzymes and probiotics to help ease the inevitable gut inflammation and help your system heal.  These are great supplements to be taking anyway, and I take them daily as part of my health regimen.  For more information on the benefits of digestive enzyme supplements, click here.

5) Detox with a good cleanse- After the holiday binges and the gluten slip-ups, you should allow your body to rebound properly by taking a few days to detox and cleanse your system.  To start, you should take in smaller amounts of food than usual.  The more you eat, the harder your digestive system has to work, and if it is already working overtime to digest the gluten, you are just further exacerbating your digestive problems. 
In addition, there are some great all-natural detoxing foods that you can add to your diet.  Juices made from fresh, raw fruits and vegetables are awesome for cleansing the system, as are greens drinks made of wheatgrass, kale, or chlorella.  Dandelion root tea is also a favorite of mine for after slip-up recovery.  I drink my dandelion root tea cold with some lemon, and it is a refreshing accompaniment to any meal.  The benefits of this tea are abundant, and it has been shown to improve the function of almost every system in the body! 

dandelion root tea is a wonderful detoxing agent for post-gluten slip-ups

Stay tuned for great, easy-to-make, gluten-free appetizers for your New Year's Eve parties!

Happy Holidays (and my apologies for being a big ole' slacker)

Happy Holidays, everyone!  I do hope that you all had a Merry Christmas and that you are enjoying this festive season with those you love.  For me personally, this has been one of the most memorable, blessed, and exciting holidays that I can remember.  Our kids are now really old enough to be basking in all the joy and magic that is Christmas, and it was an amazing time being able to experience it through their unadulterated eyes.  With Christmas now behind us, it is easy to lose sight of the abundance of blessings, but I am making a conscious effort to wake everyday with an attitude of gratitude.  We have much to be thankful for.  God has been very good to us.

Speaking of blessings, I should probably acknowledge the fact that it has been over two months since my last post.  I do apologize for this lapse in writing, but there has been a good reason for my slacking.  After a long period of job hunting, I went back to work suddenly in mid-October.  I mean suddenly, as in less than 48 hours' notice suddenly.  The job offer was very abrupt and unexpected, but I knew that this was not an opportunity I should be passing by.  Without hesitation, I graciously accepted.  While it has not been easy on us as a family making such a sudden transition, I am really thrilled to be back in the classroom again, doing what I love.  I am very thankful for the answered prayer.

That being said, it has been a tremendous personal adjustment, and it has taken some time for me really to get my groove back.  The time that I would have previously devoted to reading, studying, and writing has been replaced by lesson planning and grading essays.  As any working mom will tell you, there are NEVER enough hours in the day.  I have felt guilty about not staying on top of this blog, but something really did have to give.  Now that I have gotten into a good routine and have a better handle on my new responsibilities, I promise to devote more time to this blog, and I commit to writing at least a few posts every month.

Believe it or not, being back in the classroom has made me even more keenly aware of how important a blog like this can be for people.  My students know that I am gluten-free, and it has elicited some interesting conversations about nutrition. We have even incorporated nutrition lessons into some of our persuasive writing.  In addition, over lunch, the gluten-free diet has naturally come up in conversation with my colleagues, and it has been really wonderful sharing some of my knowledge with them. 

On the last day of school before our holiday break, a student approached me with a question about the gluten-free diet.  He said his mother was gluten-free as well.  I quickly passed along my blog info to the boy so he could share it with his mother.  It feels awesome to be able to share my experience and knowledge with others and help them a little in their journey,  as I remember how immensely overwhelmed I was in the beginning.  It is my hope and desire that this blog can serve as a valuable resource to people out there who are new to living gluten freely.  Or that maybe- just maybe- it will sway someone to give the gluten-free diet a try and see what it can do for her health.

Stay tuned for more great recipes, reviews, and articles!

Best wishes for a happy, healthy, and prosperous 2012,
GFJG

my loves with their baby cousin on Christmas Eve- the greatest gifts!

 doing my gluten-free baking for Christmas

some of my favorite gifts this year- local, raw honey and cookbooks

Santa brought gf cookbooks- yay!

My Favorite Things...

Okay, I know you've probably seen a version of this Oprah-inspired favorite things list on almost every blog these days, but I just couldn't resist in making my very own:)  I truly enjoyed compiling my list of favorites, and, as you will see, it is rather unfocused and sort of encompasses the healthy living spectrum.  Included on my list is everything from food to skin care to books to exercise.  I tried to offer links to most of the items on my list, but if you have any questions or want more info about anything listed, please don't hesitate to email me at glutenfreejerseygirl@gmail.com.

Without further ado, my most favorite things...

1) tea tree oil- When my friends drop by my house, they often comment on the fresh, clean smell.  They are always surprised when I tell them that what they smell is tea tree oil.  In our attempt to lessen our toxic burden, we no longer use any chemical cleaners, sprays, fragrances, or plug-ins.  I simply mix about 15-20 drops of tea tree oil with water in a spray bottle, and the result is the most wonderful, light and fresh-smelling linen spray and deodorizer that you can imagine.  Click here for a thousand more uses for tea tree oil.

2) avocado- I could eat avocado everyday, right out of the skin with a spoon.  It is so, so yummy and so good for you.  Here are ten reasons why an avocado a day keeps the doctor away.

3) Simply Organic gluten-free carrot cake mix-  If you want a real treat, and you don't want to bake from scratch, you need to get this carrot cake mix.  It is absolutely delicious!  Top it off with a homemade cream cheese icing, and voila, you have a little slice of heaven on a plate.    

4) vinegar- I am slightly obsessed with vinegar, just ask my husband.  No joke.  I drink it- just a few tablespoons of raw apple cider vinegar in a glass of water is great for a multitude of symptoms.  And regular old white vinegar is great for all kinds of natural cleaning uses.  Vinegar rocks!  I mean, what else could you buy for less than $2 a gallon that could be so handy and versatile?!

5) Aubrey Organics Collagen TCM creme moisturizer- I have long been searching for an all-natural moisturizer that really does the trick in thoroughly hydrating and smoothing my skin.  Very moderately priced, Aubrey Organics moisturizer far exceeded my expectations, and I am very pleased with the results on my skin.  I highly recommend!

6) spaghetti squash- I love this fall vegetable! It is the perfect complement to meatballs and scrimp scampi without having to resort to insulin-spiking, gluten-free pasta.  I swear my kids eat this by the plateful and never once have questioned if it is, in fact, spaghetti.  Victory!

Is it veggie or pasta? They'll never know:)

7) bone broth- I think by this point most people are sick of me talking about my beloved bone broth.  Because I do all the time.  If you still haven't heard me gush about it and want to read more, click here to read my article about this amazing, healing food.

8) vinyasa yoga- As a former long-distance runner and recovering chronic cardio addict, I never thought that I would see the day when I would be taking yoga classes.  But I am, and I love it!  For those that are local, try a class at East Coast Pilates and Yoga in Avon, and check out Michele E on Saturday mornings at Work Out World in Wall for a totally awesome, calorie-blasting class!

9) Carlson's Fish Oils- Carlson Labs makes one of the highest quality fish oils on the market today.  It is available in chewable kid flavors too.  If you still don't know why you should be taking fish oil daily, check out this article on the proven health benefits.

10) coconut- We eat a lot of coconut in our house, and we eat it in every form.  We cook with coconut oil, drink coconut milk, and bake with coconut flour.  Coconut milk, oil, and yogurt (they even make coconut milk ice cream!) are great non-dairy sources of fats if you are lactose-intolerant or on a casein-free diet.  In addition, coconut flour is an awesome gluten and grain-free flour, which is high in fiber and protein and low in carbs.  Check out my yummy brownie and banana bread recipes, both made with coconut flour.

coconut flour brownies- so good!

11) Dr. Bronner's Magic All-One Liquid Soap-  Dr. Bronner's soaps are completely all-natural, gentle, and very versatile.  They are also free of sodium lauryl sulfate, which is a known carcinogen found in just about every shampoo, toothpaste, and soap on the market today.  I use Dr. Bronner's soap in all of my bathrooms for handwashing (diluted with water), as the kids' shampoo, as a mild facial cleanser (also diluted with water), and I also use it in my homemade laundry detergent.  You can get a 32oz bottle for about $15, and it will last you a good six months or so. 

12)  Nourished Kitchen-  This is of my favorite blogs.  The auther, Jenny, calls for a return to real foods and traditional nourishment.  The blog offers a wealth of great nutrition information and awesome recipes. 

13) coffee- This kind of goes without saying, right?  I mean, who doesn't love a good cup of coffee?  My favorite coffee indulgence is the Newman's Own Organic K-cup.  Yes, these K-cups are a tad on the expensive side, but I like the convenience factor, and I also prefer my coffee without the DDT, so I'll gladly pay the extra buck or two for the organically grown variety. 

is there anything better than a good cup o' joe?

14) Kinnikinnick pizza crust- -While I prefer to make our food from scratch whenever possible, sometimes we are in need of a quick, ready-made pizza crust for an easy dinner.  Kinnikinnick makes the very best-tasting gluten-free pizza crust out there!  

15) Spry Toothpaste- This refreshing, minty toothpaste is flouride-free and made with xylitol (read about xylitol's oral health benefits).  It really leaves your mouth feeling fresh and clean! 

16) Nourishing Traditons by Sally Fallon- A must read for everyone in my opinion.  Based on the works of Dr. Weston A. Price, this was the first book that really helped to reverse all the wrong dietary advice that I had learned over the last two decades of my life.

17) MonaVie Mmun- This might be the one product that my family could not live without.  Mmun is a juice blend, made up of the acai berry and 19 other super foods, that has been scientifically proven to boost immune function by strengthening white blood cells.  Everyone in our family drinks a daily shot of Mmun to stay healthy.  Click here for more information about the science behind Mmun or to purchase some.

just 4oz of Mmun daily helps to boost immune function!  

18) Tinkyada Pasta- Tinkyada makes delicious, gluten-free brown rice pasta.  I serve it often to guests, and I don't think that most people can even tell that it is gluten-free.

19) Food Renegade- This is another awesome blog devoted to traditional foods, sustainable farming practices, and fighting back against the industrialized food system that is continuing to make us sicker and sicker.  The author, who refers to herself as the Food Renegade, offers excellent resources, nutrition courses, and a collection of delicious recipes.

20) Reviva hyaluronic acid serum- I love, love, love this all-natural beauty product! Used in conjunction with my Aubrey moisturizer, it does a great job of minimizing the crow's feet and lines around the eye.  It is reasonably priced too, at around $20 a bottle.

21) zumba- This is another form of exercise that I never dreamed I would enjoy, but I must say that I am a complete addict and zumba snob these days!  If you've never ventured to a zumba class, it is an hour-long, super sweaty dance party.  Sound like fun?  It is!  For the very best zumba at the Jersey Shore, check out a class at Academy of Dance in Point Pleasant (yes, I'm biased!).  You will not be disappointed!  Here's a great article that so perfectly articulates why I love zumba so.

zumba- an hour-long, sweaty dance party!

22) Applegate Farm organic meats- While we choose to buy the bulk of our meat from nearby farms, I like that I have the Applegate Farm meats in my regular supermarket as a very good backup option.  My kids love the Applegate Farm grass-fed beef hotdogs, the turkey bacon, and the organic roasted turkey for sandwiches.  All Applegate Farm meats  are nitrate and nitrite-free, gluten and casein-free, as well as free of antibiotics and hormones.  In addition, most of their products are pastured and organic.  This company is right out of NJ, and I really love their story, their mission, and their promise.  Of course, these meat products are much more expensive than Oscar Meyer or other conventional meat products, but again, we don't skimp on the cost for quality food.  I'd rather pay the premium now, than pay the hospital later.

23) dark chocolate- Nothing says "favorite thing" quite like a good piece of dark chocolate.  My favorites are Lindt 85% (or darker) and Green and Black's Organic 85%.  Because I have to be careful not to fall into the sugar trap of cravings and insulin spikes, I aim for 85%-90% cocoa with my chocolate.  These dark chocolates have less than 5 grams of sugar per serving, and really satisfy my palate.

24) Nature's Corner health food store- I don't think anything worries my husband more than when I take the credit card to Nature's Corner in Spring Lake Heights.  This store boasts an incredible selection of supplements, organic and locally grown produce, and all-natural food products (many of which are produced by small local companies).  In addition to having an awesome gluten-free section, they also have the very nicest people on the planet working there.  Seriously.  If you ever need a little lift or are having a grumpy day, you should go there just for a friendly smile and conversation:)

25) Riceworks Salsa Fresca brown rice crisps- I love these gluten-free chips so much that I can't buy them very often.  Inevitably, every time I bring them home, I end up wolfing down half the bag in one sitting.  Dip them in some Fage Greek yogurt, and I promise that you will be hooked!


my fave chips ever!



Meatza, It's What's For Dinner

Happy Fall, everyone!! I do apologize for the lapse in postings as of late, but alas, life is wonderful these days and quite busy! Being mommy to a new kindergartner is great and we are always on the go, go, between soccer practice and dance class and playdates and parks and coffee with friends. We are abundantly blessed, and we are just trying to really enjoy it all.

So, as I've mentioned previously, fall is my most favorite season.  Everything about this season makes me joyful and happy.  I can't wait to take the kids to Terhune Orchards in Lawrenceville for pick-your-own apples and pumpkins and all of their family fun on the weekends.  And while October is officially the end of farmer's market season, I was lucky enough to pick up a spare share at my local Purple Dragon co-op so I will still be getting my fill of delicious, organic, local produce.  Lots of squash, yay!  In my spare time, I have become slightly obsessed with canning and preserving food (I'll blog more about that when I have more time), and so far, we have done pickles, tomato sauce, roasted red peppers, and lots of bone broth.  I am trying to can and preserve as much of my excess produce as I can, so that we can enjoy these wonderful foods throughout the winter and so that none goes to waste.  My great-grandmothers would be proud.

Tonight we are making one of my favorite go-to gluten and grain-free recipes, the MEATZA!  It is a lacto-paleo take on the traditional gluten-full pizza that everyone loves.  I first heard of the meatza from my girlfriend in TX, whose family is paleo (thanks, Avery!)  It sounded delish, and I knew I had to try it.  Now we all love the meatza!  It is super easy to prepare, versatile in that you can literally use any fruit or veggies for toppings, and kid-friendly.  I like to just chop up a whole bunch of seasonal veggies and throw them on top.  My son's favorite meatza combo is olives, pineapple, and green peppers.  Try it tonight, and you too may just fall in love with this creative grain-free take on the pizza pie.

Meatza (Grain-Free Pizza)

• 5 pounds grass-fed ground beef
• sea salt, pepper, and Italian seasonings to taste
• 3-6 cloves garlic, crushed
• 1 ¼ cups tomato sauce (I like to make my own)
• 1 onion, diced
• various chopped vegetables of your choice for toppings (my faves are eggplant, broccoli, peppers, onions, squash)
• 5 cups shredded mozzarella cheese
• parmesan cheese (optional)

1) Preheat oven to 400F. Mix ground beef, pepper, salt, seasoning, and garlic. On a cookie sheet or in a large glass dish, spoon in meat mixture and pat down to make the pizza "crust."
2) Top with tomato sauce and vegetables, then top with cheese.
3) Bake at 400 degrees for 30 minutes or until the meat is cooked through and cheese is melted. Allow to cool for 5 minutes then slice into wedges or squares.
ENJOY!!

Picture courtesy of Kristen M at Food Renegade

Simple Tips for Raising Healthy Kids

The other day I was in CVS, and as I was walking down the snack aisle, I noticed that there was a very small and inconspicuous section on the top shelf that had some gluten-free goodies.  I was sort of surprised, as I had never once before noticed gluten-free products for sale there or in any other drug store for that matter.  I picked up a box of organic, gluten-free cookies, and was surveying the ingredient list, when an employee sneaked up behind me.  She said, "You know, I bought a box of those cookies for my grandson the other day, but he wouldn't touch 'em.  It's like he can just sense that something is healthy and won't go near it with a ten-foot pole." And then she let out a little snicker.  I laughed some and nodded, and she just as quickly disappeared to the next aisle.

I stood there and thought about it a little while.  First off, I would never in my right mind consider cookies (organic and gluten-free or not) to be a "health food."  I mean, let's call a spade a spade.  A cookie is not health food, any way you cut it (pun intended). 

But the bigger thought that I pondered was:  Why is it that we just assume our children are incapable of being healthy eaters?  Why do we give them a free pass to eat junk, and then sigh and say, "Well I tried, but they just won't eat anything that is good for them."

And please, before you start with the eye rolling, let me stress that we are NOT perfect, not even close actually.  My kids get "junk" from time to time, they often turn their noses up at my nutritious meals, and very rarely, we will even hit up a drive-thru for something to eat if it's our only option.  But that being said, we try our best to follow a 90/10 rule with healthy foods because we believe firmly that our food is our bodies' fuel and medicine.

Below are some simple things that we do as a family to help raise our children in a healthful manner:

1) Set a good example! When kids see their parents making good, healthy choices, they are more apt to want to make them too.  Be enthusiastic about your veggies, and you just may be surprised that your kid may start to like them as well.  Opt for water over soda, and see if your choices don't ultimately influence your children to make better ones.  Be a good role model, and watch how it affects your children's behaviors in a healthy way.

2) Talk about your food- You wouldn't believe how often the kids and I talk about what we are eating.  We have great conversations about nutrition, different types of foods, and their origins.  Explain to your child that food is fuel, and if they want to perform well, they need to eat well.  Teach them which foods provide sustained energy and which are going to make them feel sick and tired later.  One thing that I know for sure is that our children are a lot smarter than we often acknowledge.  My five year-old son tells everyone that will listen that he wants to be Iron Man when he grows up (which is cool with me!).  I tell him that if he wants to be Iron Man, he needs to eat his protein and veggies!  Works every time!  Opening up the dialogue about nutrition is a great way to motivate your children to make better choices.

3) Have healthy snacks readily available- On our kitchen table, there is always a red bowl which is filled with organic fruits and veggies that the kids can just grab and eat straight from the table.  I also keep nuts, seeds, yogurt, granola bars, and cheese sticks on hand for quick snacks.  Having these nutritious snacks handy is a great way to promote healthy eating. 

The sad truth, however, is that most kids are simply not going to choose an apple over a donut.  I know this is harsh, but it is YOUR responsibility as the adult to not bring the garbage into your house if you don't want your kids eating it.  Why not try for just one week to not bring in any processed, junk food?  Avoid any snacks with hydrogenated oils, high fructose corn syrup, excess sugar, GMO's, or other chemical ingredients.  Instead, keep out in plain view a bowl of fruit and have only healthy snack options available.  See what happens.  Either one of two things will occur: your kids will not snack at all, or they will eat healthier snacks. 

our bounty from the farmer's market- we refill our red bowl every week and the kids help themselves!

4) Get the kids in the kitchen- As I've said in other posts, I like to do most of my own baking and do not buy many pre-baked goods or mixes. I try to make one large batch a week of a gluten-free treat for the kids like grain-free banana bread or chocolate chip macaroons.  My kids LOVE to help in the preparing and baking (they even have their own little aprons that Grandma Mara bought them).  And while I absolutely know that having your kids in the kitchen while you are cooking is a messy, patience-testing ordeal, I promise you that they will enjoy it.  Plus, you are creating wonderful memories with them.  By allowing your children to help in the kitchen, you are not only teaching them about nutrition, but also helping to foster an appreciation for how real food is made. 

My two crazy chefs in their aprons from Grandma Mara 

5) Be ACTIVE!  Do you ever notice how children play?  They are constantly sprinting, tumbling, climbing, jumping.  It is their natural state to be active.  Their growing bodies need the exertion, and their growing brains need the oxygen.  Set a rule in your house that you will get out and play for at least an hour every day.  Ride bikes.  Throw a baseball.  Dance.  Rake leaves (and then JUMP into the piles!).  Kick a soccer ball.  Take a nice, long stroll on the beach and collect seashells.  Make physical activity a priority for your family, and everyone will reap the rewards!  

Is there anything better than being a kid?

He caught it!

Soccer started this weekend!  Check out that form!

Chocolate Trail Mix Clusters

The credit for this awesome, yet simple sweet treat recipe really must be given to my dear college roommate, Jill. While the rest of us were quite happy to subsist on a diet of Easy Mac, Tostitos, and beer, our resident "Suzy homemaker" always made sure that we had a good, home-cooked meal. Jill could cook and bake well, talents os which the rest of us were completely in awe. I have such vivid, wonderful memories of coming home to our college house, famished from the gym and hours of class, and finding Jill in the Bradway kitchen cooking up a hearty pasta dish (yes, we ate a lot of pasta in those days- we were poor college kids afterall). Bless her heart, I probably owe a few of my Freshman 15 to Jill's domesticity and superior baking skills. Cookies, cakes, candies, you name it; girlfriend could bake it.

This recipe for my Chocolate Trail Mix Clusters is adapted from one that Jill used to make around the holidays. These awesome treats are incredibly easy to make, super versatile, and the best part, gluten-free! Enjoy!

Chocolate Trail Mix Clusters

-2 (3.5 oz) bars of unsweetened dark chocolate
-3 tbsp organic peanut butter
-2-3 tbsp honey
-3-4 cups of trail mix*

*Trail mix options include raisins, nuts, seeds, dried fruit, butterscotch chips, marshmallows, coconut flakes. I like to let the kids pick out the ingredients they want to use. This recipe is never twice the same.
 
In a saucepan over low heat, melt chocolate, honey, and peanut butter, stirring constantly.  Once it is completely melted, turn off heat and add your desired ingredients.

Drop in clusters on waxed paper.  Refrigerate for about 2-3 hours.  Enjoy!!

chocolate trail mix clusters

Grain-Free Zucchini Lasagna

After the stress of being couped up because of Hurricane Irene this weekend, I was in the mood for some good ole' fashioned comfort food today.  Nothing says comfort food like a big tray of lasagna, right?  Of course, traditional lasagna dishes can easily be made gluten-free, simply by substituting a gluten-free noodle for the regular pasta.  However, because I strive to follow a lacto-paleo diet (no grains or sugar), I am always looking for more unconventional recipes and seeking to create grain-free alternatives to all of our favorite meals.

Well, when I stumbled upon this recipe for zucchini lasagna from the Wellness Mama's blog, I was super excited and could not wait to try it!  It was just the recipe I was looking for.  I adapted it slightly, kept it simple, and stuck with my basic Italian spices.  The end result was delicious (if I don't say so myself) and it really hit the spot.  I will definitely be making this again.  The best part was that I just felt satiated and satisfied quickly, and did not have that urge to reach for a second helping (as I would have if I were scarfing down loads of gluten-free pasta).  Who knew you could have amazingly good lasagna without the noodles?!  Enjoy!!

Grain-Free Zucchini Lasagna

• 1 lb ground beef (organic, grass-fed)
• 1 jar of pasta sauce (I used Field Day organic pasta sauce) or you can make your own (here is a simple marinara sauce recipe)
• 1 large container ricotta cheese
• 1 cup mozzarella cheese, grated
• 1/4 cup parmesan cheese
• 4 eggs
• 2-3 medium zucchini, peeled and thinly sliced lengthwise
• 1-2 tbsp coconut oil or butter
• spices to taste (I used basil, oregano, garlic, sea salt, pepper)

1. Thinly slice zucchini lengthwise into 1/4 inch slices (the thinner the better). Saute zucchini slices in saucepan with coconut oil until they are slightly browned on each side and slightly tender (not mushy!)
2. Brown meat in a large skillet.  Add the pasta sauce to skillet to warm.
3. In a bowl, mix ricotta cheese with eggs, parmesan, half of mozzarella cheese, and spices.  Set aside.
4. In large 9×13 glass baking dish, start layering: meat sauce on bottom, followed by zucchini slices, then ricotta mixture.  Make sure the meat sauce layer is on the top when done. (If making the lasagna ahead, throw it in the freezer at this point, and it will be ready to bake when you need it.
5. Bake in oven at 350 degrees for 45 minutes to an hour.  About 15 minutes before it's done, sprinkle remaining mozzarella cheese on top and put back in oven.

Grain-Free Zucchini Lasagna

delicious!

Sunshine Kate's- Wholesome Gluten-Free Goodness

As the Jersey Shore braces for Hurricane Irene, we have been hunkered down for most of the day in preparation.  With all this nasty weather and the forced break from the everyday hustle bustle, all I want to do is read and write and cook.  Just tonight, I have found at least a dozen new gluten and grain-free recipes to try.  Just as soon as this hurricane has passed, of course, and I can get out to gather the necessary ingredients.  Stay tuned for these new recipes in the next few weeks!

While I have a few quiet minutes to write, I wanted to tell you about Sunshine Kate and her delicious gluten-free goodies.  I first heard about Sunshine Kate's products from the owners of Jason's Organic Pizza, who carry some of her desserts for their gluten-free customers.  I was very excited last Sunday, when I had the pleasure of meeting Kate in person and sampling some of her yummy baked goods at the Point Pleasant Beach Farmer's Market.

All of Sunshine Kate's products are gluten-free (and soy-free) which thrills me of course.  But even more, I love that Kate encourages healthy, sustainable living and making conscious food choices.  In our conversation at the farmer's market, she told me how she studied nutrition on the West Coast and developed a love of organic cooking.  When I asked how she became interested in gluten-free baking, Kate explained that she first learned of the gluten-free diet when studying in Seattle, as there were many people out there catching on to the diet's health benefits.  Kate says she could see there was a real demand for gluten-free products, and she was eager to bring her experiences in nutrition and organic cooking back to NJ. The result of Kate's passion for cooking and experience with special diets was the birth of her gluten-free specialty food company, Sunshine Kate's.

On Sunshine Kate's website, you can read her bio and learn more about her company's mission statement. It states, "The core of living a vibrant and healthy life starts with making conscious food choices. Each product we make contains the highest quality Earth-grown natural ingredients. All products are gluten-free, but by no means lacking in great taste!"

Sunshine Kate's offers many wholesome and tasty gluten-free goodies from muffins to cupcakes to granola.  Kate's products can be found at Rockn' Joe in Point Pleasant Beach, Nature's Corner in Spring Lake Heights, Jason's Organic Pizza, and the Point Pleasant Beach Farmer's Market.  I encourage you to go sample some of these yummy, gluten-free treats.  You will not be disappointed!  And if you run into Kate at the Point Pleasant Beach Farmer's Market, stop and say hi. Be sure to tell her Gluten Free Jersey Girl sent ya!


gf chocolate cupcakes with vegan buttercream icing



gf chocolate chip banana muffins



good ole' granola



Tips for Eating Gluten-Free on a Budget

If there is one thing that we don't skimp on, it's food.  I don't do manicures.  I don't splurge on spa treatments.  I rarely spend money on expensive clothes.  But when it comes to food, we spend more than most.

When we began the gluten-free diet in 2008, I was appalled by the exorbitant cost of pre-made gluten-free foods.  The thought of spending $7.00 on one loaf of gluten-free bread seemed like insanity.  Yes, gluten-free foods are expensive.  Hopefully with time and increased demand among consumers, the prices will deflate, but for right now, it's sadly just the way it is.

If you are like many people, you recognize the benefits of the gluten-free diet, but you have turned away from it because it does not fit into your budget.  If you fall into this category, or if you are a gluten-free expert looking for ways to cut costs, this list is for you.  I have compiled some easy, doable tips for going gluten-free on a budget.

1) Cook and bake from scratch- Yes, just like Grandma did fifty years ago.  When you cook from scratch, the benefits are two-fold.  First off, when you cook your own meals, you get to consciously choose what goes in it, how to prepare it in the most healthful way, and you can be certain to avoid nasty GMOs, chemicals, preservatives, or additives (all of which are likely to contain hidden gluten).  Secondly, by getting your hands dirty in the kitchen, you can save a tremendous amount of money on pre-made food. 

In our house, as a rule of thumb, 90% of what we eat is made from scratch.  This includes most of the kids' snacks.  At the beginning of the week, I like to make a big batch of gluten-free cookie dough, bread, or muffin mix, and I bake a little at a time throughout the week for snacks and treats.  The frugality in baking this way is tremendous. You can stretch one bag of gluten-free flour, some butter, and a dozen eggs a long way.  For some awesome gluten-free recipes, check out one of my favorite recipe sites, Gluten-Free Mom.  You can also browse the recipes on this blog for easy, tried and true, gluten-free menu ideas.  Check back often as I will be adding recipes frequently.

2) Support your local farmers and buy seasonal- I have said this before, but it needs repeating.  When you buy local, you not only support the small farmers, but you can also save immensely on your produce cost.  We make several trips to farmer's markets and farms every week, and it is well worth the extra effort and time to get delicious, organic, local produce at a fraction of the cost of supermarket organics.  At the supermarket, you pay a premium for those mangoes to be shipped from Mexico, and because of the long distances the produce has had to travel, it has lost much of its nutritional value.  Lucky for us in New Jersey, we can get some of the most delicious tomatoes, peaches, apples, and blueberries right in our backyard. 

Also, much like our ancestors did, it is important to cook with seasonal ingredients.  A peach is going to cost a whole lot more in November than in July because it's going to need to travel many miles to get to your local Shoprite.  Stick with using ingredients that are in season for the most bang for your buck on your grocery bill.  And if you need even more of an incentive to stick with seasonal foods, many nutritionists now agree that eating in season is better for your health.   According to Dr. Laura Washington, ND, "As the season changes and certain foods are no longer available, it is time for us to move on to other foods. The foods of summer are perfect for that season. They are light, refreshing, hydrating, and cooling to the body. As the temperatures get colder we need a different kind of fuel. We need foods that are grounding, provide sustained energy, and generate warmth."  Shop local, seasonal produce for the best prices and the best overall health benefits.

3) Avoid faux-gluten food/stick with the basics-In other words, aim to eat naturally gluten-free foods.  The easiest, healthiest, and most cost-efficient way to do the gluten-free diet is to avoid all of the tempting (and EXPENSIVE) gluten food substitutes, like gluten-free cakes, breads, cookies, pasta, etc.  These are the foods that make the gluten-free diet so costly.  You can feast on a great variety of delicious foods, and avoid the starches altogether.  If this seems too extreme to you, then you can eat naturally gluten-free (and cheaper) starches like rice, quinoa, oats, corn, and potatoes.  For a review of which foods are naturally gluten-free, refer back to The Beginner's Guide to the Gluten-Free Diet.

Of course, the faux-gluten foods are great to have in a pinch if you want to blend in with the rest of the gluten-eating world (ie. kids' birthday parties, school/work functions, etc), but indulging in gluten-free muffins, cakes, pasta, bread, and cookies on a daily basis is not only unhealthy, but also is going to get downright expensive. 

4) Use coupons when possible- You're probably thinking, yeah, yeah, but there are never any coupons for the gluten-free products I buy.  Most coupons you see are for big, brand name food companies, while most gluten-free products are manufactured by small, lesser-known health food companies.  This is true; however, with a little extra effort, you can snag some good deals on your favorite gluten-free products.

Almost every gluten-free company out there offers some sort of printable coupon on its website.  By doing some prior planning and clicking through a few of your favorite product sites, you can acquire many money-saving coupons and trim a good amount off your grocery bill.  For a list of some gluten-free food manufacturer websites to browse, click here.

5) Buy in bulk- Adding on to #4, do check for specials on your favorite gluten-free foods, and when possible buy in bulk for extra savings.  Supersites like Amazon and Gluten-Free Mall often have good prices on bulk items.  You also may want to invest in a spare freezer for your home if you have the room, so that you can freeze extras (most gluten-free foods need to be refrigerated or frozen at all times).

Jason's Organic Pizza- Point Pleasant Beach

I stumbled upon Jason's Organic Pizza by accident.  Because I am always looking for local restaurants that offer healthy options, I will often call pizzerias to see if they offer gluten-free pizza or pasta.  One day a few months ago, my husband and I were taking the kids to the beach and searching for a quick place for lunch on our way.  I called Jason's, thinking it was a different restaurant, to ask about any gluten-free options.  You can imagine my joy, when A) I heard it was an organic pizzeria, and B) the person on the phone informed me that they serve gluten-free pizza.  Yeah, baby.

Jason's Organic Pizza is located in Point Pleasant Beach on Richmond Ave (the same plaza as Surf Taco).  With the exception of the sometimes difficult parking situation, I have nothing but rave reviews for this great restaurant.  The gluten-free pizza is awesome, and in my opinion, it is the BEST gluten-free pizza at the shore.  It comes in an 11 inch personal pie size, which is enough for both of my kids, and at $8 a pie, it is very reasonably priced (I've paid up to $14 for a personal size gluten-free pie!).

Aside from the gluten-free pizza, Jason's also offers vegan and vegetarian options, gluten-free desserts, all-natural salad dressings and condiments (free of hydrogenated oils), and salads made with locally grown organic produce and free-range chicken.  According to their website, "Jason’s Organic Pizza provides a healthy option to the pizzeria experience. All sauces and vegetable toppings are organic. Our organic flour is higher in protein and lower in gluten without containing pesticides or preservatives. We believe that all natural foods help you feel better. At Jason’s our wish for you is to eat good and feel good."

As if this isn't enough to make a nutrition nut like me happy, Jason's takes it one step further.  As part of their mission, they make it a priority to educate their customers about topics like why organic is better, why to say no to GMO's, or why to choose pastured meat over commercially farmed.  There is a great big binder of information available for the customers to browse through and read with some awesome nutrition resources.  Major bonus points in my book!

Jason's Organic Pizza may be my favorite go-to restaurant these days for a delicious gluten-free pizza or a healthy salad.  The owners and workers are all very friendly too, which makes the dining experience very enjoyable.  All in all, I highly recommend that you go check out this pizzeria.  Be sure to tell them Gluten Free Jersey Girl sent ya!

For more info, go to http://www.jasonsorganicpizza.com/ or call (732)899-2900.     

Jason's Organic Pizza Cafe located at 1314 Richmond Ave in Pt Pleasant Beach

  

the BEST gluten-free pizza at the Jersey Shore!  

   

Jason's strawberry almond salad (you can add shrimp, chicken, tofu, or chickpeas)

Coconut Chicken with Honey Peach Dipping Sauce (Paleo)

I love Sundays, and as a bonus, it's a rainy Sunday. Just perfectly lazy, and, not surprisingly, all I want to do is cook. 

I spent this morning watching an amazing documentary called The Beautiful Truth about the connection between diet and your risk of cancer.  It was nothing ground-breaking for me; rather it simply reinforced my belief in eating organic, whole foods in their natural state and avoiding processed foods for the sake of my family's health.  Of course, the very best way to take ownership of your health and be sure that you are in control of what is in the food that you eat is to spend time in the kitchen cooking and creating nutritious meals.

Coconut chicken is one of my absolute favorite summer dishes, and so I wanted to experiment with a gluten-free version. This recipe, which is adapted from one at Paleo Plan, came out great.  And, even better, it is entirely grain-free and paleo (for more info on why to avoid grains, even gf grains, check out this great article from Mark's Daily Apple).

For the dipping sauce, I just experimented with what I had: some leftover peaches, lemons, honey, and onions.  I'm impressed with how tasty it all turned out.

The complete dinner menu is below.  If you try it, let me know what you think.

In health,
GFJG

Paleo Coconut Chicken

1 lb boneless, skinless chicken breasts (preferably free-range)
1/4 cup coconut or almond flour
1/2 cup unsweetened shredded coconut
1/4 tsp sea salt
1 egg
2 tbsp coconut oil

Beat egg in a bowl.

Mix flour, shredded coconut, and sea salt in a separate bowl.

Dip chicken breast in egg and roll in dry mix.

Heat a frying pan over medium heat and add coco oil when hot.

Pan fry chicken until cooked through.

Serve with dipping sauce.


Honey Peach Dipping Sauce

-1 large organic peach, diced
-1 tbsp honey
-1 tsp lemon juice
-1 tbsp crushed garlic
-1/4 onion, diced
-1 tbsp coconut oil

Heat all ingredients in a saucepan over low heat for five minutes. Transfer to Magic Bullet and puree.  Let cool and serve with coconut chicken.

*Note: If you wanted to add some heat to this sauce, you could always add a little jalapeno or cayenne pepper.  I left it out because I was making it for the kids and knew they wouldn't eat it if it was too spicy.

 

Let Food By Thy Medicine- The Healing Properties of Bone Broth

I wish I could freeze time right now. Both kids are napping soundly, totally zonked out from a morning of swimming and playing. The darkening of the summer skies and the welcome break from the sunshine are perfect complements to this lazy afternoon. The raindrops on the roof beckon me to just stop and take it all in. The peace. The quiet.  Pure bliss.

In the kitchen, I've got a big stockpot of bone broth simmering.  It's going on just over 18 hours now.  I will likely let it go for another 12 hours or so until it is just right.  It smells wonderful, and the aroma has me fantasizing of crisp, fall days ahead. 

I was introduced to the miraculous healing properties of bone broth just about three years ago by my wonderful naturopath.  Bone broth (or chicken/meat/fish stock) is commonly referred to as "Jewish penicillin" because of its ability to fight colds, flu, and other immunosuppressions.  Any Jewish grandmother will tell you that chicken soup cures all.  In fact, meat and fish stocks have been used worldwide in almost every traditional cuisine from Russian to Italian to Middle Eastern.  These slow-cooked, nourishing bone broths have also been nicknamed "liquid gold" and  "the poor man's glucosamine" because of their outstanding nutritive qualities (and they are gluten-free of course!). 

But it's not just folklore that these soups can heal.  Back in the 12th century, Egyptian Jewish physician and philosopher, Moshe ben Maimonides, was recommending chicken soup to his patients for respiratory tract infections.  Fast forward to the 21st century, and now there is actual research to substantiate these health claims.  Dr. Stephen Rennard of the University of Nebraska Medical Center did a study which concluded that "chicken soup contains a number of substances with beneficial medicinal activity. A mild anti-inflammatory effect could be one mechanism by which the soup could result in the mitigation of symptomatic upper respiratory tract infections."  I guess those Jewish grandmothers were on to something afterall.

Jenny from Nourished Kitchen writes, "Homemade broth is rich in calcium, magnesium, phosphorus and other trace minerals...(which) are easily absorbed by the body.   Bone broth even contains glucosamine and chondroiton – which are thought to help mitigate the deletorious effects of arthritis and joint pain."  And that's not all.  In her book, Nourishing Traditions, Sally Fallon elaborates on the health properties of bone broth by stating that the soup is especially nutritious because of the high gelatin content from the bone, cartilage, and marrow.  "Gelatin is of great use in the treatment of many chronic disorders, including anemia and other diseases of the blood, diabetes, muscular dystrophy, bone disorders, rheumatoid arthritis, and even cancer."

Don't believe it?  Well, let me tell you my story then.  Three years ago, I was a total mess.  I mean a mess.  At age 30, I literally had the body of someone twice my age.  I was riddled with joint pain, I had lost most of my hearing, and I was showing signs of premature osteoporosis.  Did I mention that I was a MESS?!

Luckily, I decided to venture outside of the conventional medical world, and found a naturopath who was willing to help me.  She took one look at me and could see that I needed a serious nutrition intervention.  Her first order for me was to make a giant pot of bone broth and drink THREE huge glasses a day!  You can imagine that as a vegetarian for the past five years, the last thing that would appeal to me was drinking tall glasses of chicken fat!  But, I knew I needed to make a change, and I was willing to try everything to get some relief.  So after not having eaten a piece of meat in over five years, I literally went to Whole Foods that day and bought myself a big ole' pastured chicken for my soup. 

Two days later, my soup was ready, and I very reluctantly drank my first glass.  Immediately, I could feel my body being rejuvenated.  I swear I could almost hear my bones applauding and envision the cells in my body illuminating in appreciation of the nourishment.  The healing began to commence that day.  Within a week, I noticed a major reduction in my overall pain levels.  My cheeks regained their rosy color, and I started to feel more energized. 

Since then, bone broth has become a staple in our house.  I will drink it straight up, but for the kids, I like to disguise it in sauces and soups.  From time to time, I will even cook veggies or rice in the broth for extra nutrition.  It is a great, versatile, amazingly nutritious addition to just about any meal. 

I encourage you to make some of these broths and experience the healing properties for yourself.  Your body will thank you later.  Enjoy!

Bone Broth
This recipe is adapted from one in the Nourishing Traditions cookbook.  Feel free to add as many veggies as you like and season to your liking.

-one whole free-range chicken (gizzards included)
-4 quarts filtered water
-1/3 cup raw apple cider vinegar
-1 large onion, chopped
-3 carrots, peeled and chopped
-3 celery sticks, chopped
-sea salt

Place chicken in large stockpot.  Pour vinegar on top.  Then add water and veggies.  Let sit for 30 minutes.

After 30 minutes is up, bring contents to a boil.  Once boiling, scrape off any gray film that rises to the top. 

Reduce heat, cover and simmer for 18 to 36 hours (the longer, the better). 

Once soup is done, carefully remove chicken from soup (I pour the soup through a strainer into a large bowl).  Add salt to taste. 

Store in refrigerator or freezer.



Bone broth glistening, going on 30 hours



"Good broth resurrects the dead."- South American Proverb

* Shared at Food Renegade.